December 2018

In this issue:

Healthy Holidays,

Happy you Weight Management Tips

Healthy Holiday

Food Substitutes

December Recipe: Quick and Healthy Stuffing December is Holiday Health and Safety Tips

Cutting the Fat in Baked Goods

Wellness Newsletter

Healthy Holidays, Happy You

Don’t Let Seasonal Stress Get You Down

Keep your routine

Regular sleep, exercise and diet will help you feel in control and have a massive — and entirely positive — impact on your stress level.

Don’t over-schedule

Overextending yourself doesn't do anyone any favors. Keep the peace and enjoy your time with friends and family by only agreeing to take on assignments you know you can handle.

H e a l t h y H o l i d a y s

As great as it is, the holiday season is also a bit of an assault on your health. Busy schedules make it difficult to exercise or cook healthy meals; good-natured co-workers, friends and family offer more homemade snacks and treats; holiday parties overflow with savory sides, sugary desserts and alcohol; and the stress of family gatherings can sap the energy needed to leap over these obstacles.

Let’s make it through a busy holiday season with your health, your happiness and your waistline intact. First, let’s address your first potential pitfall-the mood-ruining, diet-derailing, exercise-delaying effects of increased stress.

Your December Activity: Manage Stress and Maintain Your Weight

Keep a host of useful tips in mind as you interact with friends and family. If you wish, track your weight each week and remain in control of your diet.

Know your budget

Extra rounds of drinks and bursts of generosity add up in a hurry. Determine how much you’re willing to spend in advance and stick to your decision.

Admit when you need support

There’s never shame in feeling overwhelmed. Stress-related health issues such as depression are known to spike when our schedules are hectic and new stressors are introduced. If you need to take a break or get some help, do so. Your health and happiness is more important than a holiday triviality.

Weight Management Tips

These simple weight management tips are good in every day practice, but it’s an especially great idea to keep them in mind over the holidays.

1

Bring your own dish to social events. That way you know you’ll have a healthy option.

2

Be mindful of portion size. You won’t eat what’s not on your plate.

3

Use smaller plates and glasses. Sometimes your eyes are bigger than your stomach. This helps.

4

Always include healthy choices on your plate. This ensures that you eat some nutrients and it reduces the real estate available for unhealthy treats.

5

Track what you eat. Know when you’re getting out of control.

6

Plan ahead and continue to exercise. If you don’t have time for your normal routine, break it up and complete it in small bursts throughout the day.

Healthy Holiday Food Substitutes Pumpkin pie with a tower of whipped cream - buttery mashed potatoes - fluffy homemade stuffing. We all have our own favorite comfort foods during the holiday season, and those temptations make it hard to stay in control of a diet. You can do it. All it takes is a few mental tricks and the willpower to make some simple food substitutions.

Fill up on the good stuff first. Eat your fruits, vegetables and lean meats first. Slow down to let the

healthy food settle and you’ll be less tempted to make a big calorie splurge on a sugary dessert.

Eat a healthy snack or small meal before you leave. Don’t “save up” for a big meal and don’t expect your will power to hold out forever, especially if you’re hungry when you arrive. Get something in your stomach before you depart for a party or family gathering.

Control your environment. Try to keep sweet and savory treats out of your line of sight and socialize away from the snack or dessert tables. If it’s convenient, it’s also a great idea to sit next to someone who is also making healthy choices and support one another.

Limit Indulgences and Maintain Your Diet

Simple Food Substitutions

Eat This

Fruits

Water or unsweetened ice tea

Whole grain breads

Low-fat or fat-free dairy products

Not That

Pies and rich, sugary desserts

Sugary soda or juice

Breads made with white/enriched flour

Whole milk, fatty cheeses and ice cream

Bonus Tip: Every meal, ease up on the gravy and fill half of your plate with healthy fruits and vegetables.

Quick and Healthy Stuffing

Bring this tasty stuffing to ensure there’s something healthy at each holiday gathering.

Total Time (Cook & Prep): 60 minutes Servings: 6

INGREDIENTS 6 pieces sourdough bread 6 pieces rye bread ½ cup chopped onion 1 stalk celery 1 red bell pepper 3 cloves garlic 1 sprig fresh rosemary 1½ cup vegetable stock 3 tablespoons coconut oil ½ teaspoon salt ¼ teaspoon black pepper

December Recipe

INSTRUCTIONS 1. While your oven preheats to 350°F, prep your veggies and dice the onion, celery, garlic, red bell

pepper and rosemary. 2. Next, chop the bread, roughly, into 1-inch pieces 3. In a large bowl, add all of your ingredients to the bread cubes and thoroughly mix. 4. Transfer the mix into a baking dish, cover and bake for 30 minutes. 5. Remove the cover and cook for 15 more minutes (until the top is golden brown).

NUTRITION INFO:

325 calories

9 g fat

538 mg sodium

48 g carbohydrates

0 g fiber

11 g protein

Cutting the Fat in Baked Goods Muffins, Cakes, and Quick bread To reduce the fat by ½ to ¾ in muffins, cakes, quick breads and other similar baked goods, substitute non-fat ricotta cheese or non-fat plain yogurt or pureed fruit (such as unsweetened applesauce, mashed banana or pureed prunes) for the entire amount of fat in the recipe. Add back 1-3 teaspoons of oil. For example, if the recipe calls for ½ cup of oil, use ½ cup of the ricotta cheese or plain yogurt and 1-3 teaspoons of canola oil.

Cookies, Brownies, and Bar Cookies You can reduce the fat in cookies, brownies and other similar baked goods by 2/3. Substitute equal parts of non-fat ricotta cheese or non-fat plain yogurt, margarine, and non-fat cream cheese (not from a tub) for the entire amount of fat called for in the recipe. For example, if the recipe calls for 1 cup of margarine, use ⅓ cup of non-fat ricotta or non-fat plain yogurt, ⅓ cup margarine and ⅓ cup non-fat cream cheese.

Pie Crust To reduce the fat by ½ in a pie crust, substitute ½ of the shortening with cold non-fat cream cheese (not from a tub). Chill dough for 1-2 hours before rolling out and do not over roll. For example, if the recipe calls for ½ cup shortening, use ¼ cup margarine or shortening and ¼ cup non-fat cream cheese.

Substitute

Applesauce

Special Hints

Reduce the sugar in the recipe if the applesauce is sweetened. Mild taste doesn’t interfere with final product. Contains more pectin which helps it keep the baked good moist.

Pureed Prunes

Mashed Bananas

Especially good for chocolate desserts.

Brown spotted ripe bananas work best and adds flavor to the baked goods.

Shredded Carrots

Shredded Zucchini

Pureed Pumpkin or Mashed Sweet Potatoes

Non-Fat Plain Yogurt

Non-Fat Cottage Cheese

Part-Skim Ricotta

Neufchatel Cheese or Non-fat cream cheese

Good with orange and spice flavored baked goods.

Best in chocolate cakes.

Best in spice flavored baked goods.

Best if drained over night and liquid discarded.

Best if it is pureed into a smooth texture.

Best in yeast breads.

Best substitute for shortening.

The Wellness Newsletter is prepared for you by Gallagher Benefits Services, Inc., Navigate Wellbeing Solutions, and Broward County Public Schools Benefits

Department. The contributions included in this newsletter do not specifically reflect your employer’s opinions. Please consult your healthcare provider before making any

changes in diet, exercise or recommendations made by this publication.